Centr x Lifespan.io
6 recipes to fight inflammation & fuel recovery
Centr has partnered with Lifespan.io, a nonprofit leader in longevity science journalism and advocacy, to bring you the latest research on aging and rejuvenation. Learn more about our partnership below.
Your body is fighting a battle every day. And the food you eat could give you the edge.
In the red corner, we have free radicals: unstable molecules that can run rampant if left unchecked, stealing electrons, damaging cells, interfering with muscle function and triggering an inflammatory response. This damage is known as oxidative stress.
While your body naturally produces free radicals (for instance, as part of the immune response), their release can also be sparked by environmental factors, like air pollution or sun exposure, as well as intense exercise.
In the blue corner are antioxidants: compounds that fight – and tame – free radicals. While your body naturally produces some antioxidants, it needs a little backup. And that’s where diet comes in.
Eating foods that are rich in antioxidants can help protect your cells from damage, and aid the repair and growth of tissue. This is a big win for your short and long-term training recovery.
The power of antioxidants
While there has been a lot of research on the disease and age-defying powers of antioxidants, scientists are still exploring other potential benefits.
A study on mice discovered that a combination of EGCG (a polyphenol found in green tea and berries) and curcumin (found in turmeric) can improve memory in both healthy young mice and older mice who were already experiencing cognitive decline.
Before you get too excited, keep in mind that you are not a mouse – human research is needed to establish whether these compounds could have a similar impact on us.
But what we already know is pretty powerful – a diet rich in plant foods packed with antioxidants will help your body fight inflammation.
So if you’re looking for recipes that will help you recover like a winner, here are 6 to get you started.
1. Golden Turmeric Oatmeal
Did we call it “Golden” because of the color, or the solid gold combination of inflammation-fighting turmeric and ginger? Either way, it’s a great way to fill up after an early morning workout.
2. Creamy Coconut & Turmeric Smoothie
Amp up your post-workout muscle recovery with the power of turmeric and protein.
3. Roast Veggie Protein Bowl with Eggs
You’ll find some of the best vegetable sources of vitamins and antioxidants in this bowl, from sweet potato to beets (beetroot) and kale. Nutrition bonus: eggs are rich in several antioxidants, too.
4. Dan’s Creamy Veggie Korma Curry
While you’re loading up on antioxidants from the veggies, that curry powder is also packing the power of the anti-inflammatory duo of turmeric and ginger.
5. Sheet-pan Salmon & Roasted Vegetables
It’s not just the roasted veg, but the omega-3 fatty acids in the salmon that give you an anti-inflammatory boost. So stick the pan in the oven, get your post-workout shower on, then dig in.
6. Kiwi Matcha Pudding
If you need another reason to go green, this simple dessert or snack is it. Matcha green tea for the EGCG and kiwi fruit for the vitamin C.
Disclaimer: This Centr content is adapted with permission from an article written by Lifespan.io. The content herein represents Centr’s interpretation of the original source material.
Centr x Lifespan.io
Centr has partnered with Lifespan.io to bring you the latest in longevity research. Lifespan.io is the leading source of industry news and a nonprofit advocacy foundation whose mission is to accelerate progress toward overcoming age-related diseases. Since 2014, the organization has focused on responsible journalism, high-impact advocacy, and media initiatives that make longevity research and education more accessible to all.
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